Pondering the Beginner Pete Plan

[mitchel674]

W6S4 5000m where he suggests starting at the pace from yesterday (which was 2:33.8) and then speeding up in the last half every time you feel able. I'm not sure how I did this, because I didn't "feel" able, lol - especially around 3K into it. But I managed to get through it.



182 is new observed max.

Hey, that's pretty strong! You had a lot left in the tank for that second half.

[fancyoats]

Hey, that's pretty strong! You had a lot left in the tank for that second half.

Thanks so much, it’s very encouraging!
It’s kind of amazing how much we can manage even when our brains are telling us “ugh you can’t do this, it’s too hard” etc etc

Now we’ll see how the 6x500 session treats me in the morning! I don’t mind shorter intervals so much - the rest periods really help a lot, mentally, just being able to look forward to them. On the longer pieces it’s always the third quarter that I start flagging - the end seems so far away still and you’re already so deep into it. But a 500 seems to go by quick enough that that doesn’t happen.

[winniewinser]

BPP W9S4....was due to be 2x10'/2'R but my team challenge was similar so did 2x2500m/5'R aiming for 1:56/1:53.

Very hard work but happy with the results. I guess with the 5' rest it should be done under 5k pace and my last one was 1:55.7.

18:58.5 5,000m 1:53.8 237 1116 27
9:32.5 2,500m 1:54.5 233 1102 27
9:26.0 2,500m 1:53.2 241 1130 28

What I have noticed though is that my stroke is a bit weak and I'm compensating with higher stroke rate. Need to work on that area.

[Sakly]

BPP W9S4....was due to be 2x10'/2'R but my team challenge was similar so did 2x2500m/5'R aiming for 1:56/1:53.

Very hard work but happy with the results. I guess with the 5' rest it should be done under 5k pace and my last one was 1:55.7.

18:58.5 5,000m 1:53.8 237 1116 27
9:32.5 2,500m 1:54.5 233 1102 27
9:26.0 2,500m 1:53.2 241 1130 28

What I have noticed though is that my stroke is a bit weak and I'm compensating with higher stroke rate. Need to work on that area.

Stroke rate seems to be in a green range for this distance intervals. So you will probably get faster, if strokes get stronger, you should not reduce rate for these

[fancyoats]

W6S5 6x500m/2min rest


Ended up feeling like I wanted to keep going, so I did another 3000m right after, but super slow. It felt like a nice extended cooldown.
Tomorrow is rest.

[mitchel674]

What I have noticed though is that my stroke is a bit weak and I'm compensating with higher stroke rate. Need to work on that area.

I'm having the same issue. Very concerning to me as I can't really rate above 30 before my form falls apart. I need to work on stengthening my stroke.

[winniewinser]

Stroke rate seems to be in a green range for this distance intervals. So you will probably get faster, if strokes get stronger, you should not reduce rate for these

Yeah agree, rate it ok ...power is

I'm having the same issue. Very concerning to me as I can't really rate above 30 before my form falls apart. I need to work on stengthening my stroke.

I'm going to have to try something like 30R30 aiming for a decent lick. I used to do a lot of R24 at SPI 10+.... would like to get back to those numbers.

[mitchel674]

Stroke rate seems to be in a green range for this distance intervals. So you will probably get faster, if strokes get stronger, you should not reduce rate for these

Yeah agree, rate it ok ...power is

I'm having the same issue. Very concerning to me as I can't really rate above 30 before my form falls apart. I need to work on stengthening my stroke.

I'm going to have to try something like 30R30 aiming for a decent lick. I used to do a lot of R24 at SPI 10+.... would like to get back to those numbers.

My favorite piece in the past to focus on form and power was always 30R20. Those 600 strokes each have to be strong. I like doing that with the force curve screen in my face.

[istro]

BPP 24.5 on SkiErg
[4 x 1000m / 3min rest] – Week 21 was the last time you completed this session. Your final session of the 24 week plan.


Pretty stoked to be finished.



I'll do a 2k soon. Plan is to sit at or right under 2:00 pace @ 48spm.

Wohoo, congrats Ray!

I've fallen off posting my progress, but I'm churning through the 2nd run of the BPP at a steady rate, just finished week 19. I had posted quite a bit in this thread during the first run through - less so now, but happy to see the thread is alive and well!

Not sure how mentions work in phpBB, but quotes should do - so I'll cheat and copy some quote tags to
WELCOME THE NEW GENERATION of posters to this thread!

Welcome folks!

[Dangerscouse]

What I have noticed though is that my stroke is a bit weak and I'm compensating with higher stroke rate. Need to work on that area.

It's good that you've noticed it, and isn't too hard to make amendments given how long you've been rowing for.

[winniewinser]

My favorite piece in the past to focus on form and power was always 30R20. Those 600 strokes each have to be strong. I like doing that with the force curve screen in my face.

I think that's where I'll start.....the tricky bit it sliding that into the BPP sessions each week.

It's good that you've noticed it, and isn't too hard to make amendments given how long you've been rowing for.

I just being a bit lazy really....rating up to compensate. Its getting more to the sharp end now so stick or twist is what my mind is saying. Stick would be don't push too much as you don't need....twist will be me kicking on past this fork in the road.

I have a holiday in 2 weeks time so will be on an enforced break....will reset me a bit but I'll edge myself back slowly when I return. No rush after all.

[iain]

I just being a bit lazy really....rating up to compensate. Its getting more to the sharp end now so stick or twist is what my mind is saying. Stick would be don't push too much as you don't need....twist will be me kicking on past this fork in the road.

I'm sure you know what you are doing, but for any beginners, R27 is not unusual, some people do long intervals at up to R30. I find that I naturally push up work per stroke at reduced ratings as I tire. Needing higher ratings is a sign to me that my muscles aren't recovered. It can be dangerous to allow this to happen uncontrolled (assuming you don't have a break on the near horizon) as it is the type of behaviour that could lead to over training, although more likely just under recovery and consequent deterioration and loss of motivation.

- Iain

[fancyoats]

W7S1 8000m

I'm almost embarrassed to post my numbers this morning. It seemed like I couldn't keep my HR down, no matter how much I slowed the pace. I ended up with an average almost 5s slower than my 7500m row. The only thing I can think of is that there has been a virus or something going through my family (first my daughter, then my husband, and then my son have all gotten it one after another) and so far I have avoided getting sick, but maybe its catching up to me? I'm not actually sick as of this moment, but I think I saw one of you guys mention elevated HR sometimes being a predictor of imminent illness.

Anyway, time will tell. Here are my terrible numbers.

[Sakly]

W7S1 8000m

I'm almost embarrassed to post my numbers this morning. It seemed like I couldn't keep my HR down, no matter how much I slowed the pace. I ended up with an average almost 5s slower than my 7500m row. The only thing I can think of is that there has been a virus or something going through my family (first my daughter, then my husband, and then my son have all gotten it one after another) and so far I have avoided getting sick, but maybe its catching up to me? I'm not actually sick as of this moment, but I think I saw one of you guys mention elevated HR sometimes being a predictor of imminent illness.

Anyway, time will tell. Here are my terrible numbers.

Heat and humidity can also add some beats to your average.
My last short session in the gym for warmup showed around 10 beats difference in a <4k row compared to rows in my basement.

[Dangerscouse]

I actually find it really difficult to rate higher than 19 or 20, it just feels like I’m racing up and down the slide, so I'm curious what I’m meant to do in a couple weeks when Pete starts asking for a lower stroke rate. Just stay where I am and try to build more power in each stroke I guess?

My only advice is you need to get used to the feeling. Don't try and do it too quickly, so build up my one spm per 7-10 days, or get used to them within a longer distance e.g row at r22 every 500m for 100m, or whatever feels right.

Atm, you're just not used to it, and you've built a comfort zone where you're challenging the pace, but not the spm.
Don't overthink and just accept it's going to feel strange, but it's important to master it.